Tuesday 5.14.2024

*Coach’s Notes: Today’s intervals are intended to tax you aerobically, meaning that you are working at a tough, but SUSTAINABLE pace. This means that your second set of each AMRAP should have a very similar score to the first. We encourage you to choose loading and movement variations that allow for near constant movement. For the Devil’s Presses, we recommend sizing down on the Dumbbells, and considering 35/25 lb each hand as the “RX” for today (of course, you can choose to go heavier if you’d like, but that’s on you). Similarly, choose a weight on the Wall Ball that you can cycle unbroken for at least your first few rounds.

Also, a reminder of the layout for the week, programming-wise:

Monday: Snatch/Upper Press
Tuesday: Conditioning Intervals
Wednesday: Back Squat + Upper Pull
Thursday: Push Press
Friday: Clean

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Bike Erg
4 Devil's Presses (lighter to moderate weight)

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Row
8 Box Jumps (step down) or Step-Ups

Rest 2 minutes, then…

Complete as many rounds and reps as possible in 4 minutes of:
8/6 Calorie Ski
12 Wall Balls

Rest 2 minutes, then…

Repeat each station for a second time through (36 minutes total, 24 minutes of work).

Cooldown
Accumulate 90 seconds in each of the following:
Couch Stretch Left Side
Couch Stretch Right Side
Pigeon Stretch Left Side
Pigeon Stretch Right Side

“ENDURANCE (AKA SWEAT SESH)”

15 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets